CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

• 20 PVC Passthroughs

3 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

3 rounds:

• 10 m Walking Lunges

• 10 Dumbbell Thrusters 20/10

Weightlifting

Clean and Jerk (3 @ 60,70,80%)

Front Squat (see above)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

15 Toes-to-bar

10 Box Jumps 24/20”

5 Squat Cleans 185/135

Metcon (AMRAP – Rounds and Reps)

B-Fit

“Burpee Chief”

5 Rounds: AMRAP 3:00

3 DB Power Cleans

7 Burpees

9 Air Squats

*Rest 1 minute. Pick up where you left off.